Dumbbell Lying External Shoulder Rotation

How to Do It

1. Lie on your side on a flat bench with your upper arm against your side and your elbow bent 90 degrees.
2. Hold a dumbbell in your hand with your palm facing down.
3. Keeping your upper arm against your side, slowly rotate your forearm upward as far as possible.
4. Pause for a moment at the top, then slowly lower your forearm back down to the starting position.
5. Repeat for the desired number of repetitions, then switch sides.